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A Vitamin a Day Keeps What Away?

Test Your Knowledge

By Donna Smith

A. Folic acid is essential for the growth and reproduction of cells; helps form red blood cells; helps the body metabolize amino acids; and is crucial for DNA and RNA production. Folic acid is water-soluble. This vitamin is very important when trying to conceive and during pregnancy. Being water-soluble, folic acid will cook out of a food and into the cooking liquid. Steaming, baking or cooking quickly until crisp-tender is recommended. Folic acid is sensitive to oxygen, heat and ultraviolet light.

Lack of folic acid could cause anemia, depression, stomach disorders and premature graying of the hair. Research has also been found that folic acid could reduce the risk of birth defects if taken before, and during, pregnancy. Folic acid is not stored in the body; therefore it is not known to be toxic in high doses.

Good sources of folic acid include kidney beans, chicken liver, Brewer's yeast, pinto beans, black beans, black-eyed peas, broccoli, lima beans, turnip greens, split peas, soybeans, sunflower seeds, green peas, asparagus, green leafy vegetables, seafood and fortified cereals.

A. The formation of prothrombin, which is a blood-clotting compound.

B. Generating energy; promoting the digestion of carbohydrates; keeping the nervous system working properly; and promoting good muscle growth and tone.

A. Vitamin K is important for the formation of prothrombin, which is a blood-clotting compound. Vitamin K is fat-soluble. The bacteria in the intestines form this vitamin naturally, but do not produce enough to meet our requirements. Lack of vitamin K could cause blood not to clot. Too much vitamin K can cause jaundice in newborns, and hemolytic anemia.

Good sources of vitamin K include beef liver, turnip greens, soybean oil, green leafy vegetables, tomatoes, milk, egg yolks, green cabbage, broccoli, spinach and cauliflower.

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